The sun devil kettlebell workoutOur good friend and KIWK coach Mark Mellohusky took a trip out to Arizona recently and decided to make all of us feel bad about the weather that he left behind. In fact, I recall it being in the 20s while he was gone and then in the 50s when he came back. (Maybe he brought back the warm weather with him.) While he was there he put together this awesome and simple to do workout that any one can do with some modifications if necessary.

We at Killing It With kettlebells SJ believe that your workout should be uncomplicated, short/ intense and scalable to your goals/fitness levels. This has been the method to our madness for the last few months and this training is the same.  It is simply:

3  Double Kettlebell Cleans
Double Kettlebell Overhead Carry
3 Chinups

Killing It With Kettlebells SJ Workout Of  The Week:

The Sand Devil

The guidelines for success:

KIWK workout of the week- the drop down

As with anything worthwhile there are a few simple guidelines to follow to make this workout both safe and effective.

  • These three exercises completed in succession is considered a round.
  • Set the clock for 10 Minutes and do as many rounds as you can.
  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern ( in on the bottom of the swing movements and out on the top.)
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • If you can’t do chin-ups you may do any kind of row or chin-up progression.
  • Enjoy the fat blasting effect  and raised metabolism.

Also, I pleased to announce that I am offering my online fitness coaching at a half off rate for three months. If you sign up before the end of  the month of Jan.

If you want to come back from an injury and become stronger and fitter than before or if you have gotten nowhere for a while in your training, this program is for you! 
I am taking only four people on so join now before it’s too late 
Fill out the form below and get the coaching that you deserve today!

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